This Kettlebell circuit is an explosive, total body, workout routine that offers a unique blend of strength-training, plyometric moves, cardio intervals, and stretching to build lean muscle and ramp up the metabolism to kick start your fat-burning potential.
This Kettlebell fat loss workout will incinerate the body fat while at the same time develop extreme strength, power and endurance! You can apply these exercises in a circuit and go for 2 to 3 rounds. I would recommend this workout 3 times a week to see optimum results. Below I am going to suggest rep ranges per exercise but you can determine this by your fitness goals and fitness level.
AROUND THE WORLD PASSES 20 REPS EACH DIRECTION
BURPEES PLUS UPRIGHT ROWS 10 - 20 REPS
BROAD JUMPS KB SWINGS 10 REPS
SQUATS WITH HIGH RELEASES 10 REPS
REVERSE LUNGES WITH KB SWITCH 10 REPS EACH SIDE
MODIFIED FIGURE 8 10 REPS EACH SIDE
KB SWINGS 20 - 50 REPS (great fat burner)
Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. And everyone in between. All can benefit.
Top Fitness Trend for 2009
The American Council on Exercise (ACE), America's leading authority on fitness, included kettlebells among the top ten fitness trends for 2009:
" The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness. . . . a great way to get a whole body workout in a relatively short period of time. "
—-- Press Release, December 9, 2008
1. Serious cardio without the boredom of the hamster wheel (treadmill)
2. Functional strength without the monotony of isolated reps
3. Flexibility without long poses
4. Fun and varied, never boring
5. One compact, portable device
6. It's safe — for any age, shape or size
7. Combines "cardio" and "strength" training
As one of the best kettlebell coaches once said, "life doesn't respect the difference." Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that "cardio" training you did in "step class" or on the recumbent bike really help that much?
8. The solution for busy people
Busy people want the biggest bang for the buck. Kettlebells can be the solution to trying to squeeze cardio, strength AND flexibility training in an already overbooked schedule. Because of the intensive nature, the workout duration must be kept short. Best of all, they are so small and portable, training can take place in your bedroom.
9. Greater fat loss
Fat gets the ol' one-two-three punch. First, there is the extremely high metabolic cost of throwing the weight around. Second, it's a strength training workout creating dense muscle mass, which burns calories from fat stores all day long while increasing your resting metabolism. Finally, combine that with the fat burning effects of human growth hormone that is stimulated by these kinds of whole-body, complex movements. There is no better way to burn fat. This is why sprinters have ripped muscles and marathon runners have a skinny look.
10. Very different from dumbbells and barbells
Anyone who has picked up a kettlebell has felt the difference. The off centered weight of a KB recruits more stabilizer muscles and works the targeted muscles through a wider range of motion. It's because of the off-center design of the KB. Isolation exercises such as those done with dumbbells and barbells do not hit those stabilizing muscles to the same degree.
Very different . . .
" It's challenging," said Pavel Tsatsouline, a kettlebell trainer and former instructor for the Russian special forces who helped introduce kettlebells to the United States. "It challenges the heart, the muscles, everything. You get a workout quickly. But you have to work. You can't sit and watch CNN and do kettlebells. It feels very liberating. I think people are tired of sitting around like gerbils on machines. "
—-- New York Times, December 2008
Training with dumbbells, barbells, medicine balls (and anything else you can come up with) offer great benefits as well. However, kettlebells are different. They look different. They feel different. The benefits of kettlebell training are a bit different as well.
The many benefits of kettlebell training waiting for anyone ready to use them. For anyone willing to try something different (not new, just different) the implications for developing phenomenal fitness are undeniable. The old-time strongmen knew this. The Soviets swore by them. Their benefits have been proven in research and experience of elite athletes.
Just get started. Results will soon follow and then there will be no turning back. You will be hooked.
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